Clear sky, 72°F, Feels like 72°F, Humidity 83%, Wind 2mph from S

15 PAX: Escobar, Squeaky Clean, Arch, Skittles, Hedgehog, Mulch, Levy, Animal House, High Life, Tony the Tiger, Double Dip, Yogi, Ferdinand, Skidz

QIC: Knobs

Five Principles:

• Free of Charge

• Open to all men

• Held outdoors rain or shine

• Led by men in rotating fashion

• End in CoT; I am not a professional so modify as needed

Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership! No FNGs today.

Warm-O-Rama 5:15 (7 min) 1 lap around the Arena area, then meet at cow pens.

• Side Straddle Hop 20 IC

• Tappy Taps 10 IC

• BMW: -15 Bobby Hurley -15 Monkey Humpers – 15 Werkins

• ATM: – 10 Alt Shoulder Tap -10 Tempo Merkins -10 Merkins

• Number into groups of 3. This will be your partners the rest of beatdown

Pre-Thang: (5:22 – 12 min)

• Group 1: (Push Group) 10 Step Ups & 20 Dips; mosey to push group 2

• Group 2: Cowpen Burpees; 1 burpee then climb over CowPen then 1 burpee (repeat) Push group 3

• Group 3: 15 Big Boi’s & 15 LBC (repeat)

The Thang (5:34; 18 min) Three Man Grinder

Group 1:

B.L.I.M.P.S

(In Succession)

• • 15 Burpees

• • 15 LBC (IC)

• • 15 Imperial Walker

• • 15 Merkins

• • 15 Plank Jacks (IC)

• • 30 Air Squats.

• o Start where you left off; Rinse and repeat; 100 m run

Group 2:

A.L.A.R.M.S

(In Succession)

• • 15 Alt. Shoulder Tap

• • 15 Side Lunge (IC)

• • 15 American Hammer

• • 15 Ranger Merkins

• • 15 Monkey Humpers

• • 15 Side Straddle Hop (IC)

• o Start where you left off; Rinse and repeat;

Group 3: Push Group; Farmer Carry Coupons from Group 1 to Group 2. Take over exercises where they left off. Group 2 then Farmer Carry Coupon to other group!

Omaha at 5:50

Name o Rama / FNG’s?

Prayers/Announcement

CoT: “Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible.”

Claude T. Bissell

What is holding you back from living your life to its fullest?

F3Omaha - 1964 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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